Is My Food Real?

5 Ways to Identify and Embrace Whole Food

In today's fast-paced world, the term "real" food has taken on a whole new meaning. In fact, a couple hundred years ago you probably would never hear a soul say “eat real food,” because that was a given. However, with today’s modern proliferation of ultra-processed products and genetically modified organisms (GMOs), it's no wonder that many of us find ourselves wondering what we're truly putting into our bodies. As a registered dietitian and nutrition enthusiast, I'm here to guide you through the process of identifying real food and making the transition to a nourishing, whole foods-based diet.

Why Is Real Food Important?

Real food:

• Provides your body with the nutrients it needs to function at its best

• Helps you lose weight and keep it off

• Improves your gut health

• Reduces your risk of chronic diseases, such as heart disease, stroke, type 2 diabetes, dementia and cancer

• Improves your mood, mental clarity and energy levels

• Boosts your immune system

Understanding Ultra-Processed Foods and GMOs

Before diving into how to identify real food, let's clarify what we're up against. Ultra-processed foods, often loaded with artificial additives, sugars, and unhealthy fats, have become a prevalent part of our diets. These products may bear little resemblance to whole, natural ingredients and can wreak havoc on our health. Even foods advertised as "health foods" may be low or high in certain components like sugar, protein, and fiber, but are often "ultra-processed" behind the marketing façade.

Unmasking Ultra-Processed Foods:

Ultra-processed foods are typically…

• Found in pretty packaging with a nutrition facts panel and ingredients list

• Adorned with health claims

• Positioned as convenient options

• Often contain lengthy ingredient lists (but not always) 

• Filled with unpronounceable additives and preservatives such as those in the list below:
  

The Whole Truth about Packaged Foods

While some packaged foods can be minimally processed if all the ingredients are whole, it's generally wise to limit your reliance on them. After all, you are trusting our health with the secrets of a corporation. Instead, prioritize fresh, whole foods, including REAL meats, vegetables (all kinds), fruits, legumes, nuts, seeds, and select whole grains, particularly organic and gluten-free grain options. Non-wheat WHOLE grains are generally less inflammation-causing since a large portion of the population has some sort of sensitivity to gluten and other elements of wheat for reasons I won’t get into in this article. 

*Before removing gluten from your diet, please be sure to rule out Celiac disease with your doctor first! For more information about symptoms of and diagnosing Celiac, check out the Celiac Disease Foundation and BeyondCelic.org.

Why GMOs Matter

GMOs, or genetically modified organisms, have been altered in a laboratory to possess traits not naturally found in nature. GMO crops make up an estimated 80% of all foods in the market. While proponents argue that GMOs can increase crop yield, reduce the need for pesticides, and have “no harmful effects,” concerns about their long-term safety persist.

One major concern is the potential for unexpected health consequences. GMO crops are engineered to resist pests or tolerate herbicides, and they often end up in the products we consume. These genetic modifications could introduce novel proteins or allergens into our food supply, with consequences that are not fully understood.

If this isn't raising any red flags, it should. While companies confidently claim that there is 'no evidence that GMOs cause harm to human or animal health,' this should not convince us, as we have minimal to no high-quality long-term studies proving this. Instead, the argument is highlighting the lack of evidence, which is a red flag in itself. Think about how pregnant and breastfeeding mothers are often advised by their doctors to avoid certain chemicals due to the lack of safety evidence. Yet, we seem to accept the addition of GMO chemicals directly into the foods we consume daily, such as BT “Bacillus Thuringiensis” found in GMO corn, 90% of all corn.

Furthermore, the heavy reliance on GMO crops in agriculture can lead to monoculture farming, which can harm biodiversity and negatively impact soil health. If you are not well versed on the severe consequences of poor soil health, just do a quick google search to scratch the surface of the nasty details. The excessive use of herbicides and pesticides on GMO crops can also have direct detrimental effects on the environment and may contribute to pesticide-resistant pests. Sounds like a downward spiral to me.

So, how can you distinguish real food from these processed impostors and reduce your exposure to GMOs?

5 Key Ways to Spot Real Food

When it comes to identifying and embracing real food, these five essential strategies will guide you toward a nourishing, whole foods-based diet. Each key not only helps you understand the importance of real food, but also offers practical tips on how to make the transition.

1. Check the Ingredient List

The ingredient list on food packaging is your window into what you're about to consume. Real food items typically feature shorter and more recognizable ingredient lists. Here's how to decode them:

Keep It Simple: Look for products with a minimal number of ingredients. The fewer, the better.

Pronounceability Matters: If you can't pronounce an ingredient or don't recognize it as a real food item, it's likely a processed element of whole foods or a synthetic additive or preservative. Even enriched flour is a highly processed ingredient.

Whole Ingredients Rule: Seek items with ingredients you might use in your own kitchen. If it contains items like "apples," "chicken," or "quinoa," it's a good indicator of real food.

2. Opt for Whole and Fresh Foods

Prioritizing whole, fresh foods is the cornerstone of a real food diet. These foods are rich in nutrients and free from the additives found in their processed counterparts. Here's how to incorporate them:

Farmers' Market Bounty: Visit your local farmers' market to find an array of fresh, seasonal produce, locally sourced meats, and dairy products. These are often less processed and packed with flavor. If you are burdened by the prices at the local farmers market, try checking for these in-season foods at your local grocery store. Many of the lower cost grocery stores still offer many local in-season fresh foods.

DIY Cooking: Cook meals from scratch whenever possible. By preparing your own dishes, you have full control over the ingredients and can ensure they are real and wholesome.

Balance and Diversity: Aim for a balanced diet that includes fruits, vegetables, lean proteins, whole grains, and unprocessed dairy (grass-fed organic preferred). This variety ensures you're getting a broad spectrum of nutrients. Optimal ratios are actually represented in the “MyPlate” model pretty well, where ½ of the dish volume is vegetables, ¼ is proteins and ¼ is starches (fruits, starchy veggies, whole grains).

3. Avoid GMOs

Genetically modified organisms (GMOs) can be found in many processed foods. Avoiding them is a crucial step in embracing real food. Here's how:

Look for Labels: Seek products labeled as "certified organic" or "Non-GMO Project Verified." These labels indicate a commitment to avoiding genetically modified ingredients.

Know Your Produce: Familiarize yourself with the "Dirty Dozen" and "Clean Fifteen" lists. These guides can help you make informed choices about which fruits and vegetables are more likely to be contaminated with GMOs and laden with harmful pesticides and herbicides.

Support Sustainable and Regenerative Agriculture: By avoiding GMOs, you not only protect your health but also support sustainable and biodiverse agricultural practices.

4. Inspect Food Labels

Labels provide valuable information about a product's quality and authenticity. Here's what to look for:

Organic Certification: Products with a “USDA organic" label are typically free from synthetic pesticides and genetically modified ingredients. Though there are PLENTY of USDA organic ultra-processed foods to choose from, this label at minimum ensures a higher standard of food production and gets one closer to REAL food.

No Artificial Additives: Seek products that proudly state "no artificial additives" or "no preservatives." This transparency indicates a commitment to using real, wholesome ingredients. Just don’t forget to also check the ingredients list to ensure their claim matches your high standards. 

Non-GMO Certification: In addition to organic labels, the "Non-GMO Project Verified" seal is a reliable indicator of GMO-free products.

5. Shop the Perimeter

Navigating the grocery store strategically can help you fill your cart with real food. Here's how:

Perimeter Prioritization: Spend the majority of your shopping time along the store's perimeter. This is where you'll find fresh produce, meats, dairy, and other whole foods.

Limit Center Aisle Excursions: The center aisles are often stocked with processed products. While occasional trips may be necessary for whole food items (example: nuts, seeds, some whole grains), focus on purchasing the bulk of your groceries from the outer sections of the store. But watch out for those sneaky ultra-processed food promotion racks posted around the perimeter of the store, strategically placed to catch the eye of perimeter shoppers like yourself.

The Benefits of Embracing Real Food

Switching to a diet based on REAL food can have profound effects on your health. You'll likely experience increased energy levels, mental clarity, improved digestion, clearer skin, easier weight management and a reduced risk of chronic diseases. Plus, you'll find that your relationship with food becomes more positive as you savor the flavors of whole ingredients.

In a world filled with food choices, it's crucial to know how to identify and embrace real food. By following these five key ways, you can take control of your diet, steering it toward whole, nourishing choices while reducing your exposure to potential GMO risks. 

Need more personalization?

If you're eager to explore further, check out my other articles on nutrition and wellness. Or, if you'd like personalized guidance on your journey to a whole foods diet, I'm here to help. Book a free call with me, and together, we'll create a plan tailored to your unique needs.